Ukuzivocavoca izandla

Izinhlelo zokuqeqesha

11K 0 01/20/2017 (ukubuyekezwa kokugcina: 06/01/2019)

Abasubathi abaningi abaqeqeshiwe noma abanesiphambano banaka kakhulu ukusebenza onke amaqembu emisipha emzimbeni wabo, kepha ngasikhathi sinye bavame ukukhohlwa ngokuzivocavoca izandla. Yebo, empeleni, ubukhulu bezihlakala zethu kuyisakhi sezakhi zofuzo, kepha lokhu akukwenzi ukuqeqeshwa kwabo kube wukuchitha isikhathi - ziningi izivivinyo zezandla ezisebenzayo ezandisa amandla ezihlakala, ukubamba nezingalo zangaphambili. Namuhla sizozama ukuthola ukuthi singazishaya kanjani izihlakala ekhaya nokuthi yiziphi izimiso zokuqeqeshwa kwezandla okufanele kususelwe kuzo.

Kulesi sihloko sizoxoxa ngezinto ezilandelayo:

• kungani sidinga ukuqeqesha izihlakala zethu;
• izinhlobo zokuvivinya umzimba;
• amaphutha ajwayelekile wabaqalayo.

Kungani ukuvivinya umzimba?

Abantu abanohlobo lomzimba lwe-ectomorphic bavame ukuqaphela ukuthi izihlakala zabo ezondile zibukeka zingalingani uma kuqhathaniswa nemvelaphi yemisipha ethuthukile yezingalo namahlombe, nokuthi "ungasishayela kanjani isihlakala?" Ingabe umbuzo wokuqala abawubuza umfundisi ejimini. Lesi sithombe singenxa yereyiyamu elincanyana nesihlanganisi sesihlaka esincanyana; kuma-ectomorph amaningi, ivolumu yesihlaka ayidluli amasentimitha ayi-12. Ngalokhu, bayazibuza ukuthi ingampompa kanjani imisipha yesandla nokuthi umphumela uzobonakala kanjani.

Imisipha yesandla inemisipha emincane engama-33, ebhekele ukubizwa nokuphakanyiswa kwezintende zezandla zethu, kanye namandla okubamba. Ngakho-ke, uma uzibuza ukuthi ungasipompa kanjani isandla sakho, qiniseka ukuthi uthola indawo enqubeni yakho yokuqeqesha yokuzivocavoca ngezandla. Akuthathi isikhathi eside: ukuzivocavoca amaqembu amancane kangaka emisipha kwanele ukunikela imizuzu eyi-15-20 ekugcineni kokuzivocavoca njalo ejimini.

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Ukubamba okuthuthukile kwenza kube lula ukwenza izivivinyo zangemuva ngaphandle kokusebenzisa imichilo yesihlakala noma izingwegwe, futhi kuyadingeka nakusisindo esisindayo sokufa. Kuyadingeka futhi ekunqobeni ekubambaneni ngezingalo nakubuciko bempi, ngoba kusezandleni ezinamandla lapho kuqala khona izandla ezinamandla.

Ngaphezu kwalokho, ukuzivocavoca kwezandla nezintende kufanele kwenziwe kubantu abalimele ezandleni, lokhu kuzobabuyisela emandleni abo nasekuhambeni kwabo kwangaphambilini. Ukuzivocavoca okuningi okubalwe esihlokweni sethu kunconywa odokotela abanolwazi njengengxenye yokutakula ukulimala.

Izinhlobo zokuzivocavoca izandla

Ngokuvamile, ukuvivinya izandla kungahlukaniswa kube izinhlobo ezimbili:

• Iqinile - lezo zivivinyo ezisho ukugcinwa kwesisindo isikhathi eside esimweni esimile. Njengomthetho, zihloselwe ukuthuthukisa amandla okubamba nokuqinisa imisipha nemisipha.
• Okunamandla - lezo zivivinyo lapho sigobisa izihlakala futhi sibeka umthwalo ngqo emisipheni yesandla, sizelule futhi sizivumelanise.

Ngakho-ke, ake sihlangane ndawonye ukuthi singazishintsha kanjani izandla nezihlakala kahle nangempumelelo, kufaka phakathi ekhaya.

Ukuzivocavoca kwesandla okuqinile

1. Ulenga kubha evundlile - kuyadingeka ukulengiswa kubha isikhathi eside ngangokunokwenzeka, ngokwezibalo uhlunga izihlakala nezingalo zangaphambili, ugcine umzimba umile. Kunconywa ukusebenzisa ushoki ukuzivocavoca ngokunethezeka. Ukuze uyenze ibe yinkimbinkimbi, ungaxhoma esandleni esisodwa, uyishintshe ngamunye ngamunye.
   
2. Kulenga ithawula - ukuzivocavoca, okuyinhloko okuqala ukufundisa noma yiluphi uhlobo lwe-wrestling (i-sambo, i-judo, i-jiu-jitsu yaseBrazil, njll.). Ithawula kufanele liphonswe phezu kwebha futhi liphethwe emaphethelweni alo, kuyilapho izandla kufanele zisondelane ngangokunokwenzeka, futhi umzimba kufanele uhlale unganyakazi. Inketho esezingeni eliphakeme ilenga ithawula ngesandla esisodwa.
   
3. Ukubamba kweprojektha - lo msebenzi uhilela ukubamba i-barbell esindayo, ama-dumbbells noma izinsimbi zesikhathi esiphezulu. Amandla wokubamba aqeqeshwe kahle, imisipha ye-trapezius nayo ithola umthwalo omuhle we-static. Umbuso omuhle kakhulu wokufa. Kunokwehluka okubili okuthuthukile kwalokhu kuvivinya umzimba: ukusebenzisa izandiso zebha nokugcina i-projectile kutholakale kalula. Vele, izinsimbi zokusebenza kulawa macala zizoba zincane kancane.
   

   

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4. Uphethe ipanekuku - kufana nokuzivocavoca okwedlule, kepha lapho sisebenza nama-pancake sisebenzisa ukubamba okubanzi nokuyinkimbinkimbi - okukhethiwe. Ukuze usebenze kahle, yenza "ukuhamba komlimi" - hamba ujikeleze ijimu nama-pancake.
   

Ukuzivocavoca kwezikhali

Ukunakekelwa okukhethekile kufanele kunikezwe ekuzivocavoca ngemishini eyengeziwe eyenziwe ngaphakathi kwesiyalo sokuncintisana "ukuphakamisa izikhali". Incazelo yesiyalo ukuphakamisa amathuluzi akhethekile ngumsubathi nokulungiswa kwawo endaweni ephezulu. Isici se-static lapha sincane, ukunyakaza kuqhuma kakhulu, ikakhulukazi imisipha nemisipha kuqeqeshiwe.

Uma ijimu yakho inemishini efanayo, qiniseka ukufaka izivivinyo ezilandelayo kuhlelo lwakho ukuqinisa izihlakala zakho:

1. Ukuduma kwezulu - Ukuphakamisa i-projectile ifakwe isibambo esijikelezayo esijikelezayo esinobubanzi obungu-60 mm. Irekhodi lomhlaba eliphelele kule nhlangano lingele-Russian Alexei Tyukalov - 150.5 kg enesisindo esifile esingu-123 kg.
   

   

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2. Oluvala amasondo luka-Apollon - Deadlift yakudala enebha ebanzi (ububanzi obungama-50 mm). Ekugcineni kwe-amplitude, umgijimi kufanele ame aqine ngokuphelele, aqondise amadolo akhe ngokuphelele futhi abuyise amahlombe akhe kancane. Irekhodi lomhlaba lamanje lingama-225 kg adlalwa nguKirill Sarychev, ophethe irekhodi lomhlaba ekushicilelweni kwebhentshi.
   
3. I-Saxon Bar Deadlift (Ukubamba okuncane) - i-classic deadlift ene-barbell ekhethekile enebha engunxande enobubanzi obungu-80 mm, kuyilapho umsubathi ebamba ibha ngezandla ezimbili ngokubamba ingcosana ngenhla, ibha ibhajwe ngesithupha kolunye uhlangothi nakwezinye zonke ngakolunye. Irekhodi kungokwalabo Russian Andrey Sharkov - 100 kg.
   
4. Inhlamvu Yesiliva - i-projectile esime ngaphezu kwakho konke ifana nenhlamvu engu-45 mm ubude no-19 mm ububanzi. Kule nhlamvu kumiswe isisindo esingu-2.5 kg, futhi sibhajwe phakathi kwezibambo zamaCaptain of Crush expander No. 3 kwabesilisa no-1 kwabesifazane. Njengengxenye yomncintiswano, umgijimi kufanele abambe umhlinzeki ngokwezibalo ngenhlamvu eboshiwe nezisindo engalweni eyeluliwe isikhathi eside ngangokunokwenzeka. Irekhodi lamanje ngelikaDmitry Sukhovarov waseRussia futhi lilingana nemizuzwana engu-58.55.
   

Ukuzivocavoca kwesandla okunamandla

1. UBarbell Wrist Curl - ukuzivocavoca kuqukethe ukuguqula ukuhlangana kwesihlakala ngezisindo ezingeziwe ngama-engeli ahlukene. Ibha ingabekwa phambi kwakho ngokubamba ngenhla noma phansi, kuyadingeka ukugoba izihlakala ngenani eliphakeme lokuphindaphinda ku-amplitude ephelele, zama ukungafaki ama-biceps emsebenzini. Isisindo sebha kufanele silinganiswe, ngesisindo esinzima ngeke ube nesikhathi sokuzwa kahle ukuzivocavoca umzimba, ngoba izandla zizoyeka ukugoba ngemuva kokuphindaphinda okumbalwa. Olunye uhlobo lwalolu hlelo ukugoba isandla nge-barbell ngemuva ngemuva, ngakho-ke umthwalo ungaphezu kwemisipha yezingalo zangaphambili. Kulabo abanentshisekelo yokuthi uzipompa kanjani izintende zezandla futhi wandise amandla eminwe, ungabeka i-barbell eminweni eyeluliwe.
   

   

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2. Ukucindezela u-expander - Lokhu kuvivinya kuhle ukukhulisa amandla nokukhuthazela kwezintende neminwe. Ungaqala ukuyenza nge-expander ejwayelekile yenjoloba, etholakala kalula kunoma yisiphi isitolo sezemidlalo, bese udlulela kwesobuchwepheshe (ngokwesibonelo, uCaptain of Crush), lapho ungaguqula khona amandla okucindezela kusuka ku-27 kuye ku-165 kg. Ngendlela, i-165 kg yathunyelwa kubantu abahlanu kuphela emhlabeni jikelele.
   

   

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3. Ukujima - lo msebenzi uthuthuka ngokuphelele ekubambeni kwengcosana, ama-triceps nemisipha ye-pectoral nayo isebenza kuwo. Kulokhu, udinga ukusabalalisa iminwe yakho ngobubanzi ngangokunokwenzeka bese uzama ukungayigovi ngesikhathi sokunyuswa. Umthwalo unganyuswa - qala ngeminwe emihlanu bese kancane kancane ulethe kuze kube mibili. Ukududulwa kweminwe emibili bekungukuzivocavoca okuphawulekayo komculi wezempi uBruce Lee.
   

   

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4. Ukugibela izintambo - ukuzivocavoca okwaziwayo okuthuthukisa ngokuphelele amandla ezandla nezingalo zangaphambili. Umthwalo omkhulu ezihlakaleni uzokunika ithuba lokuqwala izintambo ngaphandle kosizo lwemilenze yakho - ngakho umthwalo uzoqhubeka.
   

   

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5. Ukuzalela iminwe ngenjoloba - konke okudingekayo kulo msebenzi yi-band ejwayelekile eqinile. Yigoqe kaningi ezungeze iminwe eboshwe ngokuqinile bese uzama "ukuvula" ngokugcwele intende yesandla sakho. Lapha siqeqesha iminwe emfushane ye-abductor nemisipha yesundu.
   

   

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Amaphutha ajwayelekile okuqala

Lapho usebenza ezandleni nasemikhonweni, kulula ukulimala, njengokudonsa imisipha yengalo noma ukwelula imisipha yesihlakala. Ukuvimbela lokhu, hlola amaphutha abasubathi abangenalwazi abavamise ukuwenza ejimini:

Bukela ividiyo: Wakhazimula u Jesu (Novemba 2024).